Variations of deadlifts

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    Variations of deadlifts

    I'm considering doing rack deads for back strength and mass.

    I know very well what a stiff-legged deadlift is; I know what a sumo deadlift is; and I know what a regular deadlift is. I have at one time or another used a variation of all of the above.

    My question is, how is a rack deadlift performed and how is it different from the above mentioned? Also what are the benefits of doing these as opposed to regular deads?
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    it is performed off pins in the rack at varying heights.

    it differs because the ROM is less (depending on where you are pulling from) so you have the oppurtunity of working on just the top part and extending the back, less work from the hips (a higher set pin) or by strengthening a specific point in your lift that might be weak (lower pin settings).
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    are there any pointers I can use if working for mass in the back? In other words, does it make a difference in pin selection? Are there any videos I can watch to see it performed?
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    You can use a sumo stance or conventional stance for rack deads. Rack deads are usually used to overcome a sticking point. Why do you think that rack deads will do more for your goals than deads from the floor?

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    I read that they are generally better for back work.
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    Quote Originally Posted by juggernaut
    I read that they are generally better for back work.
    Yeah, it lets you use heavier weights so that you can force your back to have to keep tight under heavier loads. Hopefully this stimulates a stronger isometric contraciton.
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    i like rack deads i do them i have my pins set below my knees

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    i saw this really cool bar in the shape of a diamond yesterday made especially for deads. Anyone ever sen one of these?
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    Quote Originally Posted by juggernaut
    i saw this really cool bar in the shape of a diamond yesterday made especially for deads. Anyone ever sen one of these?

    trap bar is the best way imo to deadlift. I usually have people deadlift like that because it takes a lot of pressure off the lower back, by setting the handles at your sides. It is a really good groove to pull from and can mimic a squat or deadlift type movement depending on where you set your hips. I also like it for explosive stuff like trap bar pulls from the floor (with triple ext. and shrug) or some jump shrugs (from hang or from floor). I have athletes do it too, as long as their school or program is not going to be testing them in their deadlift (some schools do, some don't) I think it sets their hips into a much better athletic position.
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    Quote Originally Posted by juggernaut
    i saw this really cool bar in the shape of a diamond yesterday made especially for deads. Anyone ever sen one of these?
    That's my favorite piece of equipment in a gym, I wish mine had one.

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    Quote Originally Posted by juggernaut
    i saw this really cool bar in the shape of a diamond yesterday made especially for deads. Anyone ever sen one of these?
    I don't make enough use of it, but yeah, my gym has one of those. Definitely a valuable tool in the training arsenal.
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    looks like I will be using it.

    But did anyone see anything on videos for rack deads? I dont want to screw my back up. I plan on putting the pins near the lower shins.
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    i think the only adjustment I need to make in my thinking here is that most of the vids show these guys pulling from above the knees or around the knees, which seems to be the right area to work the back.


    THANK YOUUUUUUU!
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    good job shiznit I owe you.
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